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RECIPES

Providing you with all kinds of yummy recipes that'll fuel your body and keep you on track of your goals! I'm talking low carb, high protein, vegan, gluten free and even festive ones that'll be perfect for your next holiday party!

Vegan Almond Protein Balls

Ingredients: 

  • 400g cooked sweet potato

  • 1 cup vanilla vegan protein powder 

  • 2 tbsp honey 

  • 1 cup crunchy almond butter

  • 50g 85% dark chocolate 

Mix all ingredients together except chocolate, add water in for mixability and then shape the batter into 6 balls. Coat balls in 85% melted dark chocolate and then refrigerate until chocolate hardens.

Option to add dark chocolate crumbles or even unsweetened coconut flakes for texture and extra flavour.

Weekend Gingerbread French Toast

Ingredients: 

  • 2 slices whole wheat cinnamon raisin toast

  • 2 eggs 

  • 1/4 tsp ginger 

  • 1/4 tsp all spice 

  • 1/4 tsp maple extract 

  • 1 tsp maple syrup, stevia or splenda

Whisk the eggs, spices and sweeteners together and let the bread soak in the bread for 5-10 minutes. I use an oil spray to coat the pan before frying, but coconut oil is a great substitute as well. Cook until both sides are lightly brown, if there is egg left over, scramble it and have it on the side! 

The Best Post-Workout Smoothie

Help your muscles recover! Protein and Carbs especially from fruit do wonders for your body following a workout 

Blend together:

  • 1 cup water

  • 1/2 cup frozen raspberries 

  • 1/2 frozen banana 

  • 1 scoop protein powder 

Mix in 1/4 cup blueberries or blend all the ingredients together

Pumpkin Muffins

Ingredients:

  • 4-oz. jar baby food applesauce

  • 2 tsp ground cinnamon

  • 1/2 tsp ground ginger

  • 1/2 tsp ground clove

  • 1 tsp baking powder

  • 1 tsp baking soda

  • 1/2 tsp salt

  • 2 tsp vanilla extract

  • 1/2 egg whites

  • 1/2 cup canned pumpkin (not pumpkin pie filling)

  • 2 cups oat flour

  • 2 scoops vanilla whey protein

  • 1/2 cup skim milk

  • 1/2 cup pumpkin seeds or walnuts

Blend: all the ingredients together and after add the nuts or seeds. Makes 12 muffins. Bake at 350 degrees for 30 minutes. Icing: 1 small container of fat free cream cheese, 1-2 tsp maple extract and sweetener of choice (1 tbsp honey, maple syrup, stevia or splenda) Top the icing with maple syrup flakes.

Coconut Rice with Mango

Ingredients: 

  • 1/2 cup cooked sticky (glutinous rice) cook in rice cooker with water

  • 1 tbsp unsweetened coconut flakes 

  • 1/4 cup unsweetened coconut milk 

  • 1 tsp coconut oil 

  • 1 small mango

  • 1/2 cup plain Greek yogurt 

  • 1-2 packets of stevia or 1 tbsp of honey

Mix ingredients together and top with toasted sesame seeds for added crunch! This makes a healthy dessert, or breakfast!

Banana Raisin Bread

Ingredients:

  • 4 bananas 
  • 4 tablespoons coconut flour 
  • 6 whole eggs 
  • 1/2 cup egg whites 
  • 1 cup oat flour 
  • 1 cup vanilla protein powder 
  • 1/2 cup raisins 
  • 2 teaspoons rum extract 
  • 1 cup cashew milk 
  • 1 teaspoon baking powder

Blend all the ingredients together , then add raisins. Bake at 325 degrees for 45 minutes. Optional: Coat with shredded coconut flakes.

Mexican Hot Chocolate

This tastes so indulgent and comforting yet so low in sugar and high in protein. I like to have this before bed on a cold winter night. 

Ingredients: 

  • 1 scoop chocolate protein powder 

  • 1 tbsp cocoa powder 

  • 1/4 tsp cinnamon 

  • 1/4 tsp nutmeg 

  • pinch of cayenne 

  • 1 cup skim milk or almond milk 

Blend all the ingredients and then microwave for 1 min- 1 min 30 seconds depending on how hot you like it. 

Mocha Cookies

Ingredients: 

  • 2 Scoops Chocolate Protein Powder 

  • 2 Bananas 

  • 2 Tbsps Coconut Oil 

  • 1 Cup Oat Flour 

  • 2 Tbsp Instant Coffee 

  • 1/2 Cup 85% Dark Chocolate Chips 

Mix Ingredients together and bake on parchment paper @ 350 degrees for 15 minutes. Makes 6 cookies 

Red Curry Sticky Rice with Coconut and Cod

The flavors are incredible in this one, it tastes so hearty!

Ingredients: 

  • 2 cod fillets

  • 1/2 cup glutinous rice 

  • 2 tbsp Thai red curry paste 

  • 1 cup 2% milk 

  • 1 tbsp coconut oil 

  • 1 tbsp coconut flakes (unsweetened)

  • 1 tsp splenda 

Options to add tofu, baby corn, red hot peppers, green beans, and cilantro as toppings for more spice and crunch! This will only take 60 minutes in your rice cooker! Quick and easy.

Autumn Squash Soup

Ingredients:

  • 500g Japanese Pumpkin (Kabocha) 

  • 1/2 Chopped Onion

  • 2 Cloves Garlic

  • 1 Celery Stalk 

  • 1/4 Tsp Salt 

  • 1/4 Tsp Pepper 

  • 1/4 Tsp Nutmeg

  • 1 Cup Unsweetened Coconut Milk

  • 1/2-1 Cup Low Sodium Chicken Broth (use less if you want a thicker soup)

Instructions:

Chop: Squash into pieces Bake: Squash @ 400 degrees for 20 minutes. Chop: Onions, garlic and celery and add it to food processor. Blend: Using a food processor mix ingredients all together. Heat on Stove top: To desired taste. Top it off: With Pumpkin Seeds 

This recipe is great as a side! Substitute it for mashed or sweet potatoes, just don’t add the chicken broth and the consistency of the mix will be a lot thicker and perfect next to turkey and veggies.

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